Summertime is fast approaching and now is a great time to start putting some extra focus on your arms.
Banish those bingo wings with this simple at home workout – just grab a pair of dumbbells and/or resistance bands and you are good to go!
#1 Bench dips
1) Begin this exercise with your body perpendicular to a sturdy bench or even a step. Facing away from the bench hold on to its edge with the arms in a fully extended position. Your hands should be positioned shoulder width apart. Your body should be bent at the waist and your legs stretched out in front of you.
2) Begin by lowering your body as you breathe in by bending at the elbows until you are at a position until there is almost a ninety degree angle between your upper arm and your forearm. Your elbows should be tightly tucked into your body throughout this movement. Use your triceps to lift your body up again to the starting position.
3) Repeat this exercise for as many repetitions as necessary. You can also add weight to this exercise to make it more difficult when you are used to the bodyweight version. Simply place a heavy object or weight on your lap as you perform the exercise.
#2 Alternate hammer curl
1) Begin by standing up straight with a dumbbell in each hand at arm’s length from your body. Keep your elbows close to your body. Your palms should be facing inwards towards your body.
2) Keeping your upper arms still, curl the left dumbbell forwards while contracting the muscle as you exhale. When your biceps are fully contracted and the dumbbell is at shoulder level, pause and squeeze the muscle. Throughout this movement, your forearms are the only part of the arm that should be moving.
3) Return the dumbbell back to the starting position with a controlled movement and inhale. Repeat this movement with your right arm. This counts as one full rep. Repeat as many times as necessary maintaining control of the dumbbell at all times. You can also perform this exercise with both arms at the same time.
#3 Tricep push ups
1) Begin in a face down position lying on the floor. Position your hands so that they are shoulder width and in a close hand position. Ensure that your body is held up at arm’s length. Lower yourself down until you are almost touching the floor and inhale.
2) Using both the muscles in your triceps and your chest, push upwards to the starting position and squeeze your muscles tightly. Exhale during this portion of the movement.
3) Pause for a moment at the top of the movement and then lower yourself back to the starting position. Repeat the exercise for the necessary amount of repetitions.
This exercise can be made easier by bending at the knees to create less resistance or by using a wall to perform the exercise instead of the floor. To make it more challenging you can raise your feet on a chair or bench.
#4 Concentration curls
1) Begin this exercise sitting down on a chair or bench with a dumbbell in front of you between your legs. Keep your knees bent and feet flat on the floor. With your left hand, pick up the dumbbell. Your upper left arm should be extended and resting on your left thigh. Turn the palm of your hand so that it is facing away from your thigh.
2) Keep your upper arm still and curl the dumbbell forward whilst you exhale. Keep the movement going until the bicep is fully contracted and the dumbbell reaches shoulder level. When you reach the top of the exercise, check that your little finger is higher than your thumb to make sure you are contracting the bicep as effectively as possible.
3) Pause at the top of the movement and then return the dumbbell back to the starting position in a controlled movement. Change over arms and repeat on the opposite side for an equal amount of repetitions.
Take Home Message
This workout is great to add onto your normal routine to create shapely, toned arms.
Make sure you warm up before training and cool down after to minimise any muscle soreness! Warming up can be completed by using light dumbbells to perform a couple of sets of each exercise – this will increase your heart rate and warm-up the muscles needed to perform the workout.